I was torn as to whether or not to go full tilt on this routine or hold back and save myself the soreness and pain on tournament day. I almost held back and actually started to go at a lower weight, but once I got started instinct took over and I had to push the limits. In the middle of the routine, I was calculating when the soreness would be at its worst and I determined that it would be on the decline by Sunday. So that made it a little easier for me to push. The routine was with the usual protocol of three sets, three rounds, all ten reps for the resistance half, and for the three HIIT moves, three rounds of descending time as noted. Then, three rounds of the two core moves. Here is the rundown for the routine:
Set 1
- Wide Rows
- Wide Curl
Set 2
- Reverse Fly
- Full Curl
Set 3
- Traditional Row
- Hammer Curl
HIIT
- Squared Squats – 60 seconds total
- Wide Mountain Twists – 45 seconds total
- Plyo Lunges – 30 seconds total
CORE/ABS
- Side Reaches
- Dumbbell Plank Tops
I hit the burn pretty quickly, but the pump took a little longer to manifest itself. On the HIIT, I was pushing it and I didn't even let up on the Plyo Lunges, no setup bounce, full bore from the top. The Core Block was good, but I was able to control the crunches.
On the Shoulder Care, I tried to activate the muscles around my shoulder and in my arms to support and get a deeper stretch. I didn't catch that piece of advice from the trainer in previous runs.
In the end, I burned a good 711 kcals. Good pump and burn!
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